YogMantra | A manual to stay calm and healthy in this summer heat

“Ya garmiyon ki raat jo purvaaiyaan chalein, thandi safed chaadaron pe jaagein der tak,

Taaron ko dekhte rahein, chhat par pade hue, dil dhoondhta hai phir wohi fursat ke raat din.”

(The soft breeze of summer nights, awake until the wee hours of the morning on fresh white sheets on the terrace, contemplating the stars… oh, how the heart longs for those slow and relaxed nights and days!).

These were the words of the poet Gulzar, eloquently describing the summer nights of a bygone era.

On days without air conditioning, this type of quiet life made for cool summer vacations at grandparents' houses. I remember the dark rooms, the khus (vetiver) curtains periodically sprayed with water, the melon and watermelon routine at 4 pm, the delicious fake sorbet and aam panna! Simple food. Play simple indoor games with elders and cousins. Hands and toes orange-red from the application of fresh henna (mehndi), a coolant. Outings to a lake, riverbank or fountain that ended with smoothies and ice cream. Sleep early and wake up early. Water the garden in the mornings. Sleep on the breezy balcony or terrace at night, wearing white clothes to absorb the refreshing effect of moonlight; The women wore scented jasmine flowers in their hair.

APPLYING THE SAME FORMULA

It turns out that this is precisely the formula that must be applied today to combat the summer heat. It is based on the diet and life principles of Ayurveda and is followed even by yoga gurus to keep their bodies healthy.

“In the months of Uttarayan, i.e. those following the winter solstice (shishir, basant, greeshm), the intensity of the sun gradually increases and reaches its peak during greeshm kala (summer). The heat increases and so does the dryness. Enjoy the flavors madhura (sweet), amala (astringent), lavana (salty) and tikta (bitter). Provide barriers of coolant, shade, water, air and food, and you will be fine,” says NCR-based Ayurvedacharya Purnima Midha.

In an interview, he shared nuggets based on the ancient Ayurvedic texts Ashtanga Hrudaya and Bhaisajya Ratnavli. Here are edited excerpts.

A LIFESTYLE TO STAY COOL AND CALM

Think hydration, electrolytes and coolants

• Water cannot quench thirst on its own for a long time, even cold water. Heat, dryness and loss of electrolytes due to sweating are addressed by adding certain ingredients to water, such as barley (jau ka sattu), curd (buttermilk), fresh lime (nimbu pani), kokum juice, raw mango ( boiled) with mint and cumin (aam panna). Add sugar and a pinch of salt to the above drinks.
• Watermelon and melon add water and madhura flavor, so drink sorbets made with bael, false and khus. Coconut water and ORS (oral rehydration solution) keep heat exhaustion at bay.

Think easy digestion

• Ingestion of these refrigerants would reduce the digestive fire (agni). Since this fire is boiling (and not burning), the appetite is weak and the diet must be bland.
• Prefers pumpkins and gourds like bottle gourd, pointed gourd (parval), gourd, crested gourd, cucumber etc. Season with cumin and ginger instead of chilies and garam masala (five-spice powder).
• Alcohol and red meat are difficult to digest.
• Have lunch early, when the heat has not yet stifled your appetite. Eat a light, early dinner.
• To combat digestive disorders, chew methi seeds softened by soaking them in curd or drink decoctions made of coriander seeds, mint leaves or fennel seeds.

Think refreshing fragrances and pacifiers

• Chandan (sandalwood) on the forehead, instead of being a mark of the religious, was used to keep the heat of the scholars in check. Apply a paste made with sandalwood and water on your forehead.
• Alternatively, apply sandalwood essential oil to the space between your eyebrows, throat, chest, temples, and wrists.
• Apply rose and jasmine (ittar) essential oils behind the ears and on the wrists. Infuse your bath water with rose petals.
• Apply a paste made from fresh henna leaves to your hands, feet, and head.
• Apply organic turmeric paste on the soles of your feet. Rub a little cow ghee on the inner tips of the nostrils, inhaling which brings calmness to the brain.
• As first aid for sunburn and mild heat stroke, apply sandalwood and turmeric paste on the body. For rashes, use a paste of sandalwood and rose water (chemical-free) or glycerin and aloe vera gel.
• Use talcum powder to absorb sweat.
• Apply coconut oil to your scalp and soles of your feet before going to bed.

Think cool, restore the earth (Mitti)

• Drink water stored in crocks instead of water chilled in the refrigerator. For an overheated body, soak clay mud (mined 12 inches below ground level) overnight in water, then sift it and apply it as a compress to the stomach, hands, and feet.
• Use inverted clay pots to cover the surface of your terrace; This will insulate the rooms just below the terrace from heat.
• Work in the garden soil in the mornings; He walks barefoot on the wet earth.

Think about home cooling

• Use dark curtains. Khus curtains sprayed with water are refreshing and work as aromatherapy.
• Use bamboo fans or even banana leaves as fans during power outages. Soft, sweet-smelling flowers such as jasmine and rajnigandha work as coolants.

Think of a relaxing routine

• Minimize screen time.
• Avoid strenuous physical and mental activities that can overheat you. Play indoor games. Read light books. Play soft music or instrumentals in the background.
• Wear light-colored, loose-fitting cotton or silk clothing. Use umbrellas when going out and avoid direct sun exposure between 10 a.m. and 3 p.m.
• Sleep before 11 pm

Think about pranayama

• Sitali, sitkari and sadanta are known “refreshing pranayamas”. The stream of cold air entering through the curved and rolled tongue (in sitali and sitkari) and through the clenched teeth (in sadanta) cools the third eye and the brain, and the exhalation from the nostrils (with the mouth closed) spreads this cooling throughout the body through the nervous system.
• You will feel calm in your mind and cooling in your body, including your eyes, ears, and the inside of your head (avoid these in case of breathing problems or low blood pressure).

Rethink yoga asanas

• Yoga postures per se cannot mitigate the effects of sweltering heat. Yoga gurus emphasize taking it easy during the summer: gentle stretches, lying down and relaxing practices are enough.
• Continue with your asana sequence, if you like, but then choose early morning hours and perhaps do fewer rounds. Stop if you feel tired or stiff. Do not introduce any new asana in summer.

HOW YOGA REALLY FIGHTS THE HEAT

Regularly practicing Yoga postures, breathing, relaxation and meditation strengthens the body. Such a body will feel the heat but will not succumb to it. Yoga strengthens the mind to the point that it is not bothered by temperatures.